Melatonin Dosages: Your GoodRx Guide

Melatonin is a popular over-the-counter (OTC) supplement for sleep. You can find melatonin supplements in a wide range of products, flavors, and dosages. With so many options to choose from, it can be hard to know what melatonin dosage is best for you.

Below, we’ll go over the most common melatonin dosage forms and the recommended dosages for adults and children. Keep in mind that melatonin isn’t an FDA-approved medication. It can also have side effects and drug interactions to be aware of, so it’s best to talk to your healthcare team before taking it.

What dosage forms of melatonin are available?

You can find melatonin supplements in many different dosage forms. The following are just some of the available options:

• Capsules

• Tablets

• Extended- or sustained-release (ER or SR) capsules

• Orally disintegrating or chewable tablets

• Gummies or soft chews, including sugar-free options

• Liquid

• Lozenges or mints

• Powder or tea

• Vape pens

• Patches

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When choosing a melatonin product, consider what sort of sleep issues you’re having. A standard, immediate-release formula may be more helpful if you have trouble falling asleep. But an ER or SR product may be more helpful if you’re having trouble staying asleep. Topical patches that release melatonin over time may also be a good option if you find yourself waking up in the middle of the night.

If swallowing pills is difficult for you, taking melatonin as a gummy, lozenge, or liquid may be a good choice. Chewable or orally disintegrating tablets are also an option.

Melatonin vape pens are relatively new products, and we don’t have much research to support how well they work. But we do know they may contain ingredients that are harmful to inhale. So other melatonin dosage forms are likely a safer choice.

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No matter which form of melatonin you choose, keep in mind that OTC supplements aren’t regulated the same way that prescription medications are. So it’s best to choose a reputable supplement brand and buy from a source that you trust. Look for a certification from a third-party organization, such as the United States Pharmacopeia (USP). Talk with your pharmacist or prescriber to see if there’s a specific melatonin supplement they recommend.

What’s the typical melatonin dosage for adults?

Melatonin dosages typically range from 0.1 mg to 10 mg daily. But it’s best to start with a low dose of melatonin (1 mg to 2 mg) and increase it as needed. This will help you find the lowest melatonin dosage that works for you. The most common melatonin dosage is around 3 mg to 5 mg for most adults. Doses over 8 mg aren’t recommended, as they can raise your risk of side effects.

It can take a few hours for melatonin to reach its full effect. So it’s best to take it 1 to 2 hours before bedtime. If you sleep better but feel groggy in the morning, you might want to lower your melatonin dose. On the other hand, if you don’t notice any sleep improvement, you may need to increase your dose. Keep in mind that melatonin dosages haven’t been clearly defined, since it’s not a prescription medication. So it may take a few tries to settle on the best melatonin dosage for your needs. 

Good to know: Melatonin isn’t recommended for long-term sleep issues. Short-term use (up to 6 months) is preferred. And if you have chronic insomnia (more than 3 times a week or for more than 3 months), talk to your healthcare team. A different treatment option may be better for you.

What’s the typical melatonin dosage for children?

The typical melatonin dosage for children varies based on age. Children typically take 1 mg to 2 mg of melatonin, but may need up to 3 mg daily. Teens may need up to 5 mg daily. Similar to adults, it’s best to start with a low melatonin dosage (0.2 mg to 0.5 mg) and increase it as needed to find the lowest effective dose.

Although melatonin is considered safe for children, it’s a good idea to talk with your child’s pediatrician first before they take it. If your child is having sleep problems, it's possible that something else may be going on that should be checked. Their prescriber can make sure melatonin is a good option and may suggest a dosage that’s specific to your child’s needs.

There’s also a concern that long-term use of melatonin may delay the start of puberty in children. This hasn’t been well studied, so we don’t know how likely this side effect is. But it’s still best to check in with your child’s pediatrician if they need to take melatonin for more than 3 months at a time.

Are there any dosage adjustments for certain ages or medical conditions?

Sometimes. You may need a lower melatonin dosage if you’re taking certain medications or are 65 years of age or older. Keep in mind that melatonin also has several drug interactions to be aware of. So be sure to review your medication list with your healthcare team before you start taking it. 

EXPERT PICKS: WHAT TO READ NEXT

• Melatonin interactions: Alcohol isn’t the only thing that shouldn’t be combined with melatonin. Learn more about other melatonin interactions you should be aware of.

• Melatonin FAQs: When is the best time to take melatonin? And is it safe to take every night? Read answers from experts to these and more questions about melatonin.

• How does melatonin make you feel? These first-hand accounts can help you know what to expect when taking melatonin to help you sleep.

Dosage adjustments with certain medications

Caffeine and oral birth control pills can increase melatonin levels in the body. So you may need a lower melatonin dosage if either of these are part of your daily routine. Other interactions are also possible.

Dosage adjustments for older adults

Adults ages 65 and over are more likely to have next-day drowsiness from melatonin. To prevent this, a lower melatonin dosage is recommended for older adults. Between 1 mg and 6 mg seems to be effective, with fewer unwanted next-day effects. But melatonin isn’t recommended for older adults with dementia due to an increased risk of side effects.

What happens if you miss a dose of melatonin?

If you miss your usual dose of melatonin, you can take it when you remember — just be sure you can still rest for several hours afterward (7 to 8 hours if you’re taking an ER form of melatonin). Otherwise, it’s best to skip the missed dose and continue taking it as usual the next day. You may not sleep as well if you miss your melatonin dose, but it won’t harm you.

What should you do if you take too much melatonin?

Taking too much melatonin can raise your risk of side effects, such as:

• Drowsiness

• Dizziness

• Headache

• Nausea and vomiting

Melatonin usually clears out of the body within a few hours. So a melatonin overdose isn’t likely to cause a serious issue. If you take too much, you may be able to just rest and wait out any negative effects you’re experiencing. But it’s still a good idea to reach out to Poison Control at 1-800-222-1222 or contact a healthcare professional. They can give you guidance about how to manage symptoms and if any additional care is needed.

According to Poison Control, it’s OK to sleep if you’ve taken a high dose of melatonin. But it’s best if you can follow these three steps:

1. An adult should stay with you until you’re fully rested and awake. 

2. The person staying with you should wake you up every 30 minutes or so while you’re sleeping.

3. If your breathing becomes irregular or they’re unable to wake you, they should call 911.

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Written by:

Jill Barat, PharmD

Jill Barat, PharmD has nearly 10 years of experience as a pharmacist, including serving as the pharmacist in charge at an independent sterile and non-sterile compounding pharmacy. She also worked as the head of medical content for a telemedicine company.

Edited by:

Stacia Woodcock, PharmD

Stacia Woodcock, PharmD, is a pharmacy editor for GoodRx. She earned her Doctor of Pharmacy degree from the University of Kentucky and is licensed in New York and Massachusetts.

Reviewed by:

Joshua Murdock, PharmD, BCBBS

Joshua Murdock, PharmD, BCBBS, is a licensed pharmacist in Arizona, Colorado, and Rhode Island. He has worked in the pharmacy industry for more than 10 years and currently serves as a pharmacy editor for GoodRx.

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